Play to grow

Sunday, 01 l 05 l 2011 Source: The Sunday Times

By: Chia Hui Jun

Twenty minutes of unstructuredactivity daily can help children develop physically and mentally

Parents should get their toddlers to runaround the playground, play “catch” or ridea tricycle once the children reach three yearsold to help them develop physically, mentallyand socially.Exercise experts recommend such unstructuredactivities for those who are between one and five yearsold for 20 to 60 minutes daily under adult supervision.The World Health Organization recommends atleast 60 minutes of physical activity daily for childrenaged 12 and younger.

Dr Ong Wee Sian, who heads the sports medicineservice at KK Women’s and Children’s Hospital, sayspre-schoolers can swim, dance or do gymnastics, withminimal rules and more visual demonstration thanverbal instructions.These activities develop cardiovascular enduranceso oxygen is better delivered to the muscles, helpingto develop the heart, lungs and bones, says Dr TanSwee Kheng, a kinesiologist who runs her own sportscoaching company. They also maintain the child’sbody weight and control his body fat.The experts add that when children experimentwith movements, they develop fundamental movementskills and build stamina, speed and flexibility.

Exercise also benefits children mentally bydeveloping the executive function of the brain foracademic learning, says Dr Tan. Without rules, childrenmake up their own games, hence building theirdecision-making, creativity and leadership skills.When children reach six to nine years, they cantry sports such as soccer, racquet games and skating,as most have developed fundamental movementskills and are starting to use these skills in a more controlledway.

It is good for them to be exposed to a range ofsports from endurance activities such as calisthenics to cardiovascular ones such as running, says Dr RogerTian, associate consultant at Changi General Hospital’sChangi Sports Medicine Centre. This helps themdevelop different skills and fitness so that they canlater pursue a sport that they have potential in.When they are 10 years old, they can try morecomplex team sports with an emphasis on strategiesand tactics, says Dr Ong. They can also start resistanceexercise using light free weights. Resistance training developsmuscular strength, which improves bone massdensity and reduces the risk of fractures, he adds.The regimen’s intensity depends on the child’s physicalmaturation, skill level, interest and learning ability.

The American Academy of Pediatrics Council onSports Medicine and Fitness recommends limiting asporting activity to five days a week, with at least oneday off from any organised physical activity.Kiranraj Suresh, 11, picked up competitive runningtwo years ago. He trains two to three times a week in school or with his personal trainer. His mother,Ms Senthamarai Govindaraju, feels that exercise hashelped him develop movement skills, grow taller,improve his immune system and expend his energy.

PLAY IT SAFE

Children are more vulnerable thanadults to sports injuries. Dr Roger Tian,associate consultant at Changi GeneralHospital’s Changi Sports MedicineCentre, says: “The child is not a‘mini-adult’.”“Weak links” in the developingmusculoskeletal system predispose thechild to injuries, he explains.Also, children are more prone thanadults to heat exhaustion and heatstroke as their sweating mechanism isimmature and they take longer toadapt to hot environments, he adds.

They also generate more heat thanadults when exercising, due to lesseconomical movement patterns.Children under 12 often cannotrecognise dangerous situations, andmay expose themselves to unnecessaryrisk during sports such as roller-bladingwithout protective gear.

Doctors advise children to avoidexercising between 10.30am and3.30pm when it is hotter, and to take regular hydration breaks in the shadeduring exercise.They should also have properwarm-up and cool-down exercises,adequate rest, learn proper techniquesfrom qualified coaches with experiencein training children and use protectivegear, clothes and shoes.

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